Perform the workouts below for the next 4 weeks, then move on to the next phase.
Front Squat4x12
Military Overhead Press4x12
Arm Circuit - 4 Sets20 Alternating DB Curl10 Tricep Extensions
Conditioning5 minutes light cardiorunning, bike, row
Bench Press4x12
Pull-Ups4x max reps
Bodyweight Day
Push-Ups100-150 reps*scale accordingly
Sit-Ups100-150 Reps
Running Conditioning
1 Mile Run
-or-
2x 800m sprint (equal work/rest)
REST DAY
Max-Rep Pull-Ups4 Sets
Conditioning1 Mile Run (fast)*beat your time from last time
